Kukho intetho ehlaziyiweyo malunga nokuzila ukutya okwethutyana kunye nendlela ethe yakhawuleza ngayo enye yezona ndlela zidumileyo zokutya kumaxesha amva nje.
Kule minyaka idlulileyo, ndiye ndagqiba ekubeni ndizame ukuzila ukutya okwethutyana, kwaye namhlanje ndabelana nani ngamava am obuqu kulo mba.
Yintoni ukuzila ukutya okwethutyana? Yeyiphi imingeni endiye ndadibana nayo ngelixa ndiyisebenzisayo? Ndilandele ukuze ufunde ngakumbi!
Intshayelelo yokuzila ukutya okwethutyana
Ukuzila ukutya okungapheliyo sesinye sezidlo ezidumileyo zokulahleka kwesisindo, apho ixesha elithile lichaziwe lokuzila kunye nelinye ixesha lokutya.
Ekubeni kunciphisa inani elipheleleyo lokutya okudliwayo emini, kulindeleke ukuba ubunzima buya kuncitshiswa ngokufanelekileyo.
Ukuzila ukutya okwethutyana kunokusetyenziswa ngeendlela ezininzi, mhlawumbi ngokumisela amaxesha emihla ngemihla anjenge-16:8 okanye i-18:6 inkqubo, okanye ngokuzila ukutya usuku olunye okanye ezimbini ngeveki.
Izifundo ezininzi zezenzululwazi zibonise ukuba ukuzila ukutya okuphakathi kuphucula iswekile yegazi kwaye kunciphisa umngcipheko wezifo ezingapheliyo ezifana nokukhuluphala kunye nesifo senhliziyo.
Kukutya okutshisa ngokufanelekileyo amanqatha, ngelixa igcina izihlunu, kwaye inceda ukuphucula ukugaya kunye nempilo yengqondo.
Kubalulekile ukuthobela ukutya okunempilo kunye nokulinganisela, kwaye udibane nodokotela ngaphambi kokuba uqale naluphi na ukutya okutsha.
Inkcazo yokuzila ukutya okwethutyana
Ukuzila ukutya okungapheliyo kukutya okuxhomekeke ekunciphiseni inani lokutya ngosuku ngelixa unamathela kwixesha lokuzila eliphakathi kweeyure ze-16-24.
Le nkqubo ixhomekeke kwixesha lokutya kunye nexesha lokuzila ukutya rhoqo, okunceda ekutshiseni amanqatha kunye nokulahlekelwa ubunzima.
Ukuzila ukutya okungapheliyo kukutya okusebenzayo okulawula amanqanaba eswekile yegazi, ukuphucula inkqubo yokugaya ukutya, kunye nokunciphisa ukuvuvukala emzimbeni.
Ukuzila ukutya okwethutyana kunokusetyenziswa ngeendlela ezininzi ezahlukeneyo, ezinjengokutya kwifestile yexesha elithile ebudeni bemini nokungatyi lonke ixesha, okanye ukutya isidlo esinye kuphela ngemini nokuzila ukutya ngalo lonke ixesha. iingcebiso zempilo zokusebenzisa le nkqubo ngokufanelekileyo, ezifana nokuphepha ukutya kakhulu kunye nokugxila.
Kufuneka kuqatshelwe ukuba ukuzila ukutya okwethutyana akufanelanga wonke umntu, njengabantu abaneengxaki zempilo ezifana nokuphazamiseka kokutya, isifo seswekile, ukukhulelwa, kunye nezinye izifo ezingapheliyo ezifuna ukutya okukhethekileyo.
Injongo yokuzila ukutya okwethutyana
Injongo ephambili yokuzila ngokukhawuleza kukunciphisa umzimba kunye nokuphucula impilo, ngokutsho kwezifundo zesayensi.
Le njongo inokufezekiswa ngokulawula amaxesha okutya kunye nokuzila ukutya, njengoko umzimba utshisa amanqatha agciniweyo ngexesha lokuzila ukutya.
Ukongezelela, ukuzila ukutya okuphakathi kunokuphucula iswekile yegazi kunye ne-cholesterol, kunye nokunciphisa umngcipheko wezifo ezingapheliyo ezifana nesifo sikashukela kunye nesifo senhliziyo.
Ukuzila ukutya okwethutyana kunokunceda ukuphucula ukugxininiswa kunye nenkumbulo, kuba kunciphisa ukucaphuka kunye nokuphazamiseka okubangelwa kukutya okugqithisileyo.
Nangona kunjalo, kufuneka kuqwalaselwe imfuneko yokutya ukutya okunempilo kunye nokulungelelaniswa ngexesha lokutya, ngelixa ukuphepha ukutya okutyebileyo ngamafutha kunye neswekile.
Akufunekanga uzile ukutya ngokugqithisileyo, nikela ingqalelo kwimvakalelo yokulamba, ugweme ukudlula imida, kwaye unamathele kumaxesha achanekileyo okutya.
Ukulungiselela umzimba ukuzila ukutya okwethutyana
Umzimba kufuneka ulungiselele kakuhle ukuzila ukutya okwethutyana, njengoko utshintsho kwipatheni yezondlo luchaphazela kakhulu umzimba.
Umzimba kufuneka ulungelelanise kwaye ulungelelanise ukuzila ngokukhawuleza ngokulungisa imetabolism kunye nokusebenza kwehomoni.
Umntu unokuwulungiselela umzimba wakhe ukuzila ukutya okwethutyana ngokutya amashwamshwam anamafutha aphantsi azele yiprotheyini kunye nefiber ekunceda ukuba uzive uhluthi.
Kufuneka kwakhona ukuphephe ukutya iswekile eninzi kunye namafutha ngaphambi kokuzila ukutya.
Ukuzila ukutya okwethutyana kunokuqaliswa ngokuthe ngcembe, kwaye ixesha linokwandiswa ngokuthe ngcembe ukuze umzimba ukwazi ukuziqhelanisa nokuzila.
Umntu kufuneka ahlawule ingqalelo emanzini ngexesha lokuzila ukutya, kuba inceda ukucoca umzimba we-toxins kunye nokugcina ukulingana kombane kunye nokusebenza kweeseli.
Kucetyiswa ukuba usele ubuncinane iiglasi ezi-8 zamanzi ngosuku, ngaphambi nangexesha lokuzila ukutya.
Ungatya ukutya okutsha kwaye uphephe iziselo ezithambileyo kunye neziselo zemidlalo ezityebileyo ngeswekile.
Ke ngoko, kuya kufuneka ugweme ukutya okuyingozi, utye kakhulu, kwaye unamathele kwimikhwa elungileyo ukufezekisa injongo yokuzila ukutya okwethutyana.
Izibonelelo zokuzila ukutya okwethutyana
Ukuzila ukutya okungapheliyo kuthathwa njengokutya okusebenzayo okunceda ukunciphisa umzimba kunye nokugcina umzimba ophilileyo.
Ukuzila ukutya okungapheliyo kubandakanya ukuzila ukutya iiyure ezininzi emini, okukhokelela ekunyukeni kwemetabolism kunye nokutshiswa kwamafutha.
Enye yezona nzuzo zibalulekileyo zokuzila ukutya okuphakathi kukuba inceda ukuphucula i-cholesterol kunye namanqanaba eswekile yegazi, iphucula impilo yokugaya kunye nokunciphisa umngcipheko wesifo senhliziyo kunye nomhlaza.
Ukongeza, ukuzila ukutya okwethutyana kuphucula umgangatho wokulala, kwandisa amandla, kwaye kuvuselele inkumbulo.
Ukuzila ukutya okwethutyana kukwajongwa njengenye yeendlela ezisebenzayo zokususa ubuthi bomzimba obugqithisileyo, njengoko kukhokelela ekuphuculeni impilo yolusu kunye nokuvuselelwa kweeseli.
Ikwaluncedo nakwizigulana ezithwaxwa zizifo ezinganyangekiyo ezifana nesifo seswekile kunye noxinzelelo lwegazi oluphezulu, kwaye inokusetyenziswa ngendlela elula nefikelelekayo ukuze wonke umntu azuze kwiinzuzo zayo zempilo.
Amava am obuqu kunye nokuzila ukutya okwethutyana
Amava am kunye nokuzila ukutya okuphakathi kube kokubini okulungileyo kunye nokubi kum.
Oku kuzila ndandikugqala njengempilo entle nenyathelo lokomoya kum, ndizama ukufumana iingenelo zempilo ezahlukeneyo nokwandisa ubumoya bam.
Ndaqalisa la mava ngokuthe ngcembe, yaye ekuqaleni ndajamelana nobunzima, kodwa ndafunda indlela yokuhlangabezana nazo.
Emva kweentsuku ezininzi, ndaqala ukubona ezinye zeenzuzo ezinkulu, njengoko ndiziva ndiphucula ukukwazi kwam ukugxila, ukwandisa amandla, kunye nempilo yam yonke.
Ndaphawula ukuba nditya ukutya okusempilweni ndaza ndaphila ubomi obuqhelekileyo.
Ekugqibeleni, ndinombulelo ongazenzisiyo ngala mava, yaye ndicebisa wonk’ ubani ukuba aqalise kuwo ngokweemeko zakhe.
Oku kuzila okuphakathi kuxhomekeke kwixesha lokutya nokuzila ukutya, kwaye kunceda ukutshisa amanqatha kunye nokulahla amanqatha esisu.
Kukho iindlela ezininzi ezahlukeneyo zokuphumeza ukuzila okuphakathi, kwaye unokumisela amaxesha apho umzimba ukhulisa ukuzila ukutya ngokumisela amaxesha athile okutya kunye nokuzibophelela kwamanye amaxesha okuzila ukutya.
Olu luzilo olulungileyo.Kufuneka siluphumeze ngendlela esempilweni, ngokuchaza amaxesha okuzila ukutya ngokwemeko yempilo jikelele, sikuphephe ukutya okungenampilo nokunamafutha, kwaye siqinisekise ukuba sifumana isixa esifanelekileyo solwelo.
Oku kuzila kufuneka kumiselwe ngokuchanekileyo kwaye phantsi kweliso lonyango ukuphepha nayiphi na imiphumo emibi.
Imingeni endiye ndadibana nayo xa ndiqala ukuzila ukutya okwethutyana
Ekuqaleni kovavanyo, umbhali ujongene nemingeni yendalo ezayo naluphi na uhlobo lokutya.
Ucelomngeni lokuqala endajamelana nalo yayikukuziva ndilambile ngexesha lokuzila ukutya.
Kodwa ngokuthe ngcembe ndayiqhela le nkqubo ndaza ndaqalisa ukuhlangabezana nolu celomngeni lula.
Into yesibini eyayilucelomngeni yayilucwangciso lokuzila ukutya, ekwakufuneka lubekwe ngokufanelekileyo ukuze luhambelane nemisebenzi yemihla ngemihla.
Emva kwethuba lovavanyo, wafumanisa ukuba unokuzila ukutya ngcono kwaye azive engalambanga kangako.
Ekugqibeleni, umbhali wafunda indlela yokunqoba imingeni yendalo ezayo kunye nokuzila ngokukhawuleza kunye nokugcina ukuzibophezela okuqhubekayo kuyo.
Iimfihlelo zempumelelo ekuzileni ngokukhawuleza
Utshintsho olulungileyo olunokuthi ukuzila ngokukhawuleza luzise ebomini bomntu lulungile kwaye luyamangalisa, kodwa impumelelo kunye nokuzila ngokukhawuleza kufuna ukuzinikela kunye nokucwangcisa okulungileyo.
Kuya kufuneka uqale ngokuthe ngcembe, kwaye ungazami ukuzila ukutya ixesha elide ngaphambi kokuba uqhelane nenkqubo.
Unokutya kwakhona ukutya okunempilo, okunokulinganisela ngexesha lokuzila ukutya, uqinisekisa ukuba ukutya akugqithisi kwiikhalori.
Umntu unokuzuza kwiingenelo zokuzila ukutya okuphakathi ngokwabelana nabanye, ukunxibelelana noluntu olujikelezileyo, kwaye unokufumana amaqela enkxaso ukunceda ukubambelela kwinkqubo.
Ukudibanisa ukutya kunye nendlela yokuphila enempilo, kunye nokuzilolonga kunye nokulala ngokwaneleyo, ziyimfihlelo eziphambili zokufumana impumelelo ngokuzila ukutya okuphakathi.
Kufuneka sihlale silumke malunga nokulinganisela kwaye singayisebenzisi ngokugqithiseleyo inkqubo njengendlela yokulahlekelwa ubunzima ngokukhululekile, kuba ukutya kuthathwa njengefuthe lomzimba kwaye kunokukhokelela ekuphuculeni umgangatho wobomi.
Ukuqukumbela: Ngaba ukuzila ukutya ngethutyana kufanelekile ukuzama?
Ukuzila ukutya okungapheliyo kukutya okuthandwayo, kwaye abantu abaninzi bayayincoma ukuba basuse amanqatha esiswini kunye nokunciphisa umzimba.
Kodwa ngaba ukuzila ukutya okwethutyana kufanelekile ukuzama? Impendulo ixhomekeke kwindlela yokuphila kunye neenjongo zomntu ngamnye.
Ukuba ufuna ukunciphisa umzimba ngokungaguqukiyo kwaye ungabuyeli ekutyeni ngokugqithisileyo, ukuzila ukutya okwethutyana kunokuba lukhetho oluhle.
Kodwa ukuba unayo nayiphi na ingxaki yezempilo, kungcono ukudibana nogqirha wakho ngaphambi kokuba uzame oku kutya.
Ukuzila ukutya okwethutyana kukwafuna uqeqesho namandla okulawula umnqweno wokutya ngexesha lokuzila ukutya.
Ngokubanzi, ukuba ufuna ukuzama ukuzila ukutya okwethutyana, kuya kufuneka uqale kancinci kwaye wenze utshintsho kolu kutya kancinci kancinci.
Ukuzila ukutya okwethutyana akufunekanga kwenziwe ixesha elide okanye ngabantu abangakwaziyo ukunyamezela.
Zingaphi iikhilogram eziphulukana nokuzila ukutya okwethutyana ngeveki?
Ukuzila ukutya okungapheliyo kuthathwa njengenye yezona ndlela zilungileyo zokutya abantu abaninzi ababhenela kuzo ukuze basuse ubunzima obuninzi kunye namafutha aqokelelwe emzimbeni ngexesha elifutshane.
Uphononongo lubonisa ukuba ukuzila ukutya okwethutyana kunokufikelela kwiziphumo ezilungileyo ngexesha elifutshane, njengoko kunokunceda ukutshisa inani elikhulu lamafutha ngaphakathi kweveki okanye inyanga.
Inkqubo ixhomekeke ekunciphiseni ipesenti yeekhalori ezifunyanwa ngumzimba ngokwemvelo emini, ngokuzila ukutya ukusuka kwi-8 ukuya kwiiyure ze-16, ngelixa usela amanzi kuphela okanye ijusi yendalo ngaphandle kokufaka nayiphi na ishukela.
Kodwa ingqalelo kufuneka ihlawulwe kwimfuneko yokuzilolonga kunye nokutya okunempilo ukugcina impilo kunye nomzimba ofanelekileyo.
Zingaphi iintsuku eziza kuvela iziphumo zokuzila ukutya?
Ukuzila ukutya okwethutyana ngokuqhelekileyo kusetyenziselwa ukunciphisa umzimba kunye nokuphucula impilo.Kubandakanya ukutshintshisana kwamaxesha okuzila ukutya kunye nokutya ngamaxesha athile.
Kubalulekile ukwazi xa iziphumo zolu tyalo zivela.
Emva kweeveki ezimbini zokuqala uvavanyo, umntu unokubona umahluko emzimbeni wakhe kunye nobunzima.
Noko ke, umntu osebenzisa oku kutya kusenokufuneka aphawule utshintsho emzimbeni wakhe ixesha elide.
Kuthatha phakathi kweeveki ezimbini ukuya kwezilishumi ukuba umntu abone isiphumo esibi sokwehla kobunzima.
Umntu unokufuna ukuba nomonde kwaye aqhubeke nale ndlela yokutya ixesha elide ukuze afumane iziphumo ezilungileyo.
Ngoko ke, kufuneka ulinde ngomonde kwaye uvavanye iziphumo rhoqo.
Ngaba ukuzila ukutya iiyure ezili-16 kukwenza unciphise umzimba?
Abantu abaninzi bayazibuza malunga nokusebenza kokuzila ukutya iiyure ezili-16 ekunciphiseni ubunzima.
Kwabaninzi, ukuzila ukutya okwethutyana kukhula ekuthandeni nasekuthandeni kwihlabathi liphela.
Oku kutya kuneenzuzo ezininzi zempilo, kuquka ukunciphisa umzimba.
Nangona kunjalo, ukuzila ngokukhawuleza kuyindlela enzima yokunciphisa umzimba, kwaye ukuze ufumane iziphumo ezifunwayo, kuyacetyiswa ukuba unamathele kwindlela ephilileyo.
Oku kuzibophelela akuquki nje ukuzila ukutya iiyure ezili-16, kodwa kufuneka uzilolonge, utye ukutya okusempilweni, kwaye ulale ngokwaneleyo.
Injongo akufanele ibe kukulahlekelwa ubunzima obuninzi ngokukhawuleza, kodwa kunokuba impilo yakho kunye nentlalontle jikelele kufuneka ibe yinto ephambili.
Okokugqibela, kufuneka kugxininiswe ukuba ukuzila ukutya okwethutyana asikokutya okulinganayo.
Nangona kukho imifuniselo eyimpumelelo, kuxhomekeke kakhulu kumntu ngamnye, ngoko ke kufuneka udibane nogqirha okanye ingcali yezondlo ngaphambi kokuba uyisebenzise.
Isenokufanela abanye abantu, yaye isenokungabafanelanga abanye.Eyona nto ibalulekileyo kukwenza isigqibo esisekelwe kwiingcebiso zonyango naphantsi kweliso leengcaphephe.
Ngaba ukuzila ukutya okwethutyana kunceda ukunciphisa umzimba ngaphandle kokuzivocavoca?
Ukuzila ukutya okwethutyana kuthathwa njengokutya okunenzuzo kwesisindo, kwaye uphononongo lubonisa ukuba kunokunceda ukutshisa amanqatha, amanqanaba asezantsi eswekile yegazi, kunye nokuphucula impilo yentliziyo.
Nangona kunjalo, ukwenza ukuzila ukutya okwethutyana ngaphandle kokuzivocavoca akunakuvelisa iziphumo ezifunwayo, kwaye kunokubangela ukulahleka kwemisipha kunokulahleka kwamafutha.
Ke ngoko, kuyacetyiswa ukuba uzilolonge rhoqo kwaye ulandele ukutya okunempilo ngexesha lokuzila ukutya okwethutyana ukunyusa ukusebenza kwawo kunye nokutshisa amanqatha ngakumbi.
Abantu abaphethwe zizifo ezingapheliyo ezifana nesifo sikashukela kunye noxinzelelo lwegazi akufanele baqalise ukuzila ngokukhawuleza ngaphandle kokubonisana nodokotela oyingcali.
